Triticum spelta is also known as Dinkel wheat or hulled wheat,is a species of wheat that has been cultivated since approximately 5,000 BC. Spelt was an important staple food in parts of Europe from the Bronze Age to medieval times. Now it survives as a relict crop in Central Europe and northern Spain, and it has found a new market as a healthy food. Spelled is sometimes considered a subspecies of the closely related species common wheat (Triticum aestivum), in which case its botanical name is considered to be Triticum aestivum subsp. spelta. Like common wheat, it is a hexaploid wheat, which means it has six sets of chromosomes.
| Spelt Quick Facts | |
|---|---|
| Name: | Spelt |
| Scientific Name: | Triticum spelta |
| Origin | Native to Mediterranean region and Southwest Asia |
| Calories | 246 Kcal./cup |
| Major nutrients | Manganese (92.04%) Copper (46.33%) Phosphorus (41.57%) Iron (40.50%) Carbohydrate (39.45%) |
| Health benefits | Healthy immunity, Promote blood circulation, Maintain bone health, Balance hormones, Supports digestion |
Triticum spelta is an annual grass in the grass family Poaceae and is inherent to the Mediterranean region and Southwest Asia. Spelled is one of the various species and numerous varieties of cultivated wheat and was an important grain in Europe from Bronze Age till the medieval period. Through the 1800s and early 1900s and cultivated in the Mediterranean. In the late 1800s spelled was brought to U.S. and production was increased during the early 1900s. Spelled has slender and loose spikes measuring 12.5 to 20.5 cm long. Each spikelet possesses two grains which are enclosed in glumes or husks after threshing. It is very hardy and is able to tolerate nutrient-poor soils.
It is an ancient member of the wheat family and an evolutionary hybrid of goatgrass and emmer wheat. It has a similar appearance to wheat but the outer shell is hard before the milling process. Spelled has a nutty and slightly sweet flavor. It is used in bread and cookies recipes but contains gluten. It is purer genetically and is tolerated by the patients having wheat sensitivities but is not free from gluten. Spelled are used in soups, stuffings, pilafs, salads, and risottos. It is also used for baking purposes and for making bread. Spelled has a high content of dietary fiber, copper, thiamin, dietary fiber, niacin, manganese, Vitamin B3, B2, and phosphorus. Spelled has a high content of protein, carbohydrates, Vitamin B and E, and a low amount of amino acid called lysine. It has a nutty flavor with low gluten in comparison to common wheat. Similarly, it is used like common wheat in bread goods, bread, and breakfast cereals.
The flour prepared from Spelt promotes blood circulation, immune system, builds up muscles, supports digestion, and healthy bones. It is recommended to use spelled flour instead of wheat flour for those who suffer from blood pressure problems, brittle or weak bones, stress, insulin is low or not working well. সহজ বাংলা: রক্তে চিনি বেশি থাকার রোগ।" data-rx-term="diabetes" data-rx-definition="Diabetes is a condition where blood sugar stays too high because insulin is low or not working well. সহজ বাংলা: রক্তে চিনি বেশি থাকার রোগ।">diabetes, and hypertension.
History
Spelled is a hybrid of domesticated tetraploid wheat such as emmer wheat and wild goat grass Aegilops tauschii. In the Near East, this hybridization took place and before the appearance of bread wheat in archaeological records 8000 years ago. The evidence has shown that spelled wheat is the result of the hybridization of bread wheat and emmer wheat. Spelled has two different origins in Europe and Asia, single-origin in Near East which is unresolved.
Evidence shows that spelled has been cultivated by ancient civilizations in the Middle East and Europe thousands of years ago. It is mentioned in various Roman texts and Old Testament. In many Stone Age excavations, carbonated grains have been found throughout Europe. Till the end of the 19th century, it was widely popular in Eastern Europe. German record which dated 1850 showed that about 94 percent of cereal acreage produced spelled and 5 percent produced bread wheat. Rapid developments in modern farming lead to rapid fall from favor of spelt. In the mid-1980, it was rediscovered in Europe, and since it has undergone a dominant resurgence in various parts of the world. For this, the introduction of special machinery is a must which could de-hull individual spelled grains in marketing quantities which should be introduced into chain of production to make flour. This stage made it realized that taking lead in this renaissance that cost and time far exceeded advantages to both consumers and farmers of reviving this ancient grain.
Nutritional value of Spelt, cooked
Calories 246 Kcal. Calories from Fat 14.85 Kcal.
| Proximity | Amount | % DV |
|---|---|---|
| Water | 129.13 g | N/D |
| Energy | 246 Kcal | N/D |
| Energy | 1028 kJ | N/D |
| Protein | 10.67 g | 21.34% |
| Total Fat (lipid) | 1.65 g | 4.71% |
| Ash | 1.26 g | N/D |
| Carbohydrate | 51.29 g | 39.45% |
| Total dietary Fiber | 7.6 g | 20.00% |
| Starch | 37.97 g | N/D |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium, Ca | 19 mg | 1.90% |
| Iron, Fe | 3.24 mg | 40.50% |
| Magnesium, Mg | 95 mg | 22.62% |
| Phosphorus, P | 291 mg | 41.57% |
| Potassium, K | 277 mg | 5.89% |
| Sodium, Na | 10 mg | 0.67% |
| Zinc, Zn | 2.42 mg | 22.00% |
| Copper, Cu | 0.417 mg | 46.33% |
| Manganese, Mn | 2.117 mg | 92.04% |
| Selenium, Se | 7.8 µg | 14.18% |
| Vitamins | Amount | % DV |
|---|---|---|
| Water-soluble Vitamins | ||
| Vitamin B1 (Thiamin) | 0.2 mg | 16.67% |
| Vitamin B2 (Riboflavin) | 0.058 mg | 4.46% |
| Vitamin B3 (Niacin) | 4.986 mg | 31.16% |
| Vitamin B6 (Pyridoxine) | 0.155 mg | 11.92% |
| Vitamin B9 (Folate) | 25 µg | 6.25% |
| Folate, food | 25 µg | N/D |
| Folate, DEF | 25 µg | N/D |
| Fat-soluble Vitamins | ||
| Vitamin A, IU | 8 IU | N/D |
| Vitamin E (alpha-tocopherol) | 0.5 mg | 3.33% |
| Tocopherol, beta | 0.16 mg | N/D |
| Tocopherol, gamma | 1.07 mg | N/D |
*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs. Source: https://ndb.nal.usda.gov/
Health Benefits of Spelt
Spelled is water-soluble and could be digested easily than wheat flour. It is acceptable for people with wheat sensitivities and is a substitute for some people who are intolerant to gluten though it is not gluten-free. It is suitable for those who have celiac disease or is allergic to true wheat. If one is not sensitive to wheat then also it could be added to the diet. Flour of Spelt has a high content of protein and low calories in comparison to wheat flour. It has ample nutrients and is a great source of manganese, Vitamin B2, copper, niacin, protein, phosphorus, and fiber. The outer husk is tougher than wheat.
- Healthy immunity
Thiamine has various roles in the body. Vitamin B is required to convert carbohydrates into energy and to keep body systems in check especially when it involves nerves, muscles, and the brain. It has a limited role in immunity and helps to lower anxiety, stress which weakens the body’s defense against disease. Spelled contains this vitamin B which helps to prevent diseases. Spelled solo won’t safeguard from various viruses and bacteria which is responsible for sickness. Yet it contributes to maintaining health for the long term.
- Promote blood circulation
Spelled is an excellent source of iron which is a component of hemoglobin. Hemoglobin is found in red blood cells which help to carry oxygen-rich blood from the lungs to various body parts. The deficiency of iron makes it difficult for red blood cells to carry out oxygen to body parts. Foods rich in iron are red meat, beans, raisins, spinach, and red food. As some foods are fortified with iron, spelled contains it naturally.
- Maintain bone health
Spelled has various minerals which are essential to maintain bone health. It has zinc, selenium, phosphorus, magnesium, and copper. These minerals are helpful to create and strengthen bone tissues. Increase an intake of minerals to maintain healthy bones which prevent the chances of fracture risk. সহজ বাংলা: হাড় দুর্বল হয়ে ভাঙার ঝুঁকি বেশি।" data-rx-term="osteoporosis" data-rx-definition="Osteoporosis means weak, fragile bones with higher fracture risk. সহজ বাংলা: হাড় দুর্বল হয়ে ভাঙার ঝুঁকি বেশি।">osteoporosis and age-related conditions which have a negative impact on bone health.
- Balance hormones
Niacin helps to keep the body’s systems running. It has a limited role in regulating hormones. To a precise, niacin interacts with adrenal glands which produce sex hormones. The foods rich in Vitamin B3 such as spelled are essential to be consumed because if hormones are out of sorts then life would be difficult. Being a great source of niacin, its regular consumption keeps the hormones in check both physically and psychologically.
- Supports digestion
The deficiency of fiber may result in people experiencing digestive problems. Spelled has a high content of fiber which prevents the chances of constipation, gas, bloating, diarrhea, and cramping. It adds bulk to stool which makes the movement easier through the digestive tract. It also speeds up the rate of nutrient absorption by the body and improves the quality of life.
- Lower cholesterol level
Our body has two types of cholesterol named LDL cholesterol and HDL cholesterol. It is the responsibility of HDL cholesterol to take excess LDL cholesterol to the liver for proper disposal. The accumulation of LDL cholesterol in the blood is due to the consumption of more fatty and sugary foods. Excessive LDL cholesterol causes a buildup of plaques in arteries that are the reason for heart attack and stroke. The consumption of food rich in dietary fiber assists in preventing this. Spelled has soluble fiber which balances HDL and LDL cholesterol levels. It also prevents blood from absorbing LDL cholesterol and clears arteries of the heart from plaque that could cause stroke and heart attack.
- Stabilize blood pressure
Spelled flour regulates the amount of insulin and glucose which is released in the body due to the high content of fiber. The study concluded that a diet rich in fiber prevents type 2 diabetes; improves cholesterol, triglycerides and lowers insulin as well as blood sugar levels. The study shows that pregnant women having type 1 diabetes could lower their insulin if a diet rich in fiber is consumed. The study conducted on patients with type 2 diabetes shows that a diet rich in fiber had better control of insulin, blood glucose, and blood lipids.
- The high content of manganese
The serving size of provides 100 percent daily recommended value of manganese which is a vital trace mineral that is essential for vital functions such as digestive enzymes, nutrient absorption, immune system defenses, and bone development. The deficiency of manganese causes muscle aches, bone loss, change in mood, and joint pain. Manganese is able to lower bone loss. Combine it with other minerals such as zinc, copper, and calcium which help to minimize bone loss in older women who are prone to weak bones and bone fractures. Manganese prevents fracture risk. সহজ বাংলা: হাড় দুর্বল হয়ে ভাঙার ঝুঁকি বেশি।" data-rx-term="osteoporosis" data-rx-definition="Osteoporosis means weak, fragile bones with higher fracture risk. সহজ বাংলা: হাড় দুর্বল হয়ে ভাঙার ঝুঁকি বেশি।">osteoporosis, pain, and fractures.
- Treat pain, nausea, or light sensitivity. সহজ বাংলা: বারবার হওয়া বিশেষ ধরনের মাথাব্যথা।" data-rx-term="migraine" data-rx-definition="Migraine is a recurring headache disorder often with throbbing pain, nausea, or light sensitivity. সহজ বাংলা: বারবার হওয়া বিশেষ ধরনের মাথাব্যথা।">migraine headaches
Spelled has a high content of riboflavin which helps to lower the frequency and severity of pain, nausea, or light sensitivity. সহজ বাংলা: বারবার হওয়া বিশেষ ধরনের মাথাব্যথা।" data-rx-term="migraine" data-rx-definition="Migraine is a recurring headache disorder often with throbbing pain, nausea, or light sensitivity. সহজ বাংলা: বারবার হওয়া বিশেষ ধরনের মাথাব্যথা।">migraine headaches. Two ounces of baked product which is made from spelled provides 75% of the daily recommended amount of riboflavin. Riboflavin has a vital role which helping to convert food to energy for producing antioxidants in the body and metabolize iron into the bloodstream.
Precautions
Those who are not tolerant to gluten such as patients with celiac disease and non-celiac gluten sensitivity should avoid it.
How to Eat
- Spelled is used to make bread, crackers, biscuits, and pretzels.
- In Bavaria and Belgium, spelled is used to brew beer.
- In Poland, spelled is distilled for making vodka.
- Spelled rolls and loaves are common in Germany.
- Unripe grains of spelled are dried and consumed as Grunkern.
- It could be used as a substitute for potatoes and rice.
- It is used for making pasta, artisan bread, and cereals.
- Add it to salads, soups, stuffings, risottos, and pilafs.
Recipes using Spelt
1. The Healthy Grilled Cheese Sandwich
Preheat your oven to 350 degrees Fahrenheit. Spray a cookie sheet after some organic olive oil cooking spray. Make use of your favorite low-fat cheese and spelled bread, make a sandwich, use it on the cookie sheet, mist the top slice along with organic olive oil cooking spray, and cook for 10 minutes.
2. Spelt Cereal
Coarse-grind spelled (into cracked spelled). Measure 1/4 cup cracked spelled, in the pan, cover the spelled with 1 1/2 cups water along with a dash of salt. Bring to a rapid boil for 1 minute, stirring often. Then simmer for 5 minutes. Season to taste along with cinnamon, brown sugar and/or honey, or anything else that sounds appetizing. An alternative of this recipe permits the chef to take the same components the night before eating – bring them to the boil for 3-4 minutes. Cover and let sit overnight. The next morning, warm the cereal within the microwave or on the stove until warm and season to taste.
3. Whole Grain Cereal
This recipe was shared by Rose E. of Arizona
- Spelled
- Rice
- Millet
- Barley
- Oats
- Wheat
Combine equal quantities of Spelt, Millet, Oats, Rice, Barley and Wheat (all whole grains) in a sealed container. For just one serving, take 1 ½ Tablespoons of the mixture, add roughly ¼ cup water, and put in a slow cooker (crock pot). I have my cooker on a timer that turns on at 3 am and shuts off at 6 am. Cereal is fully cooked and could be eaten any time. It may be heated up in the microwave oven if preferred. You may also add any fruit or sweetener you would like.
4. Spelt Flour Cinnamon Roll
This recipe was shared by Carole Thompson of Idaho
- 4 ½ cups spelt flour
- 1 ½ cups warm water
- 1 tsp. sea salt
- ½ cup olive oil
- 1 tsp. Yeast
- ½ cup honey
Combine flour and sea salt collectively. Put yeast in very warm water to dissolve, then add honey and oil. Combine all components jointly. Knead lightly. Let rise until double, roll out and spread melted butter onto it. Sprinkle sugar over butter. I use fructose sugar, however, you may use brown sugar or granulated sugar. Dust cinnamon over sugar. Roll up and cut in about one-inch increments. Place cut rolls in the baking dish. Bake at 350 degrees for 15 minutes or until golden brown. Enjoy!
References
